Throw and Pull - WOD for 032011 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Throw and Pull

Nutrition Q&A Session — Saturday, March 26th – FREE!

WOD for Sunday 032011Click Here For Today’s Schedule
Bench Press

Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM”

10 Rounds For Time:
10 Wall Ball (20/12)
10 Pullups

Post Bench Press Loads Number of Rounds Completed to Comments
For the strength segment,  we are starting Week #3 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  However, you should not be going to absolute failure on this last set.

For the Metcon, scale pullups as necessary.

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&A — Sat, March 26th
USA Weightlifting Referee Clinic — Sat, April 30th
Bull City Barbell Open — Sat, May 31st

One Comment
  1. Awesome Paul Reply
    Dear Michael Kelley, Thanks for sitting beside me during the Z-Fit seminar. I now hate you just a little bit less. Sincerely, Paul P.S. I still hate you.

Leave a Reply



Please enter the CAPTCHA text